Ski winter away

What could be better on a bright, clear winter day than enjoying the peace and beauty of a forest trail, fir branches covered with snow, the sun shining down just enough to warm you as you move through the trees past a frozen lake and a gurgling brook. Now, add a pair of cross-country skis to the picture, and you’ve also got yourself a great workout that’s as Zen as yoga or Tai Chi — and very Canadian to boot.

“You get a full body workout, and it’s a low-impact sport,” says Amanda Fortier, media co-ordinator for Cross Country Canada, a silver medal winner at the World Cup in 2001 and a member of the women’s cross-country ski team at the 2002 Winter Olympics in Salt Lake City. “You can go as fast or as slow as you want, you can ski for as long or short as you want, and it’s a great way to get active without any banging around on your joints.”

In fact, when it comes to ways to get physically active, cross-country skiing tops even jogging. It uses every muscle, improves circulation, lowers blood pressure and can burn as much as 800 calories an hour. “You don’t have to be in excellent shape to do it, but by doing it, you will get in great shape,” says Fortier. So there’s nneed to be an athlete. Whether you’ve never owned a pair of cross-country skis or haven’t strapped them on in a few years, you can be up and shooshing with a minimum of effort and expense.

Another good reason to pick up the sport is the cost. The average price of a day pass at most cross-country ski areas is $10 a day. Lessons can cost $15, and a total package of rental skis, trail pass and a lesson can cost a mere $35.

Starting out
Before you lay down the money for equipment, make sure you borrow or rent a pair of good skis to test out which type of cross-country you will enjoy the most. Classic cross-country involves the elongated movement of arms and legs in a diagonal stride. The newer technique known as skating is a faster and more demanding version in which you push your skis out to the sides pushing yourself forward.

According to Fortier, proper equipment is the key to getting full enjoyment out of the sport. “Get the right equipment for your height and weight. Go to a store that specializes in ski equipment. They can fit you properly and will be knowledgeable about the sport,” she advises. A new package of skis, poles, boots and bindings will cost you about $400. Talk with the salespeople about the right wax and how often you should apply it to your skis. You may wish to put the wax on yourself or have the ski shop do it for you.

Next page: What to wear and what to bring

What to wear and what to bring
Another benefit of cross-country skiing is that you don’t need to invest in big down-filled jackets and snow pants — in fact, you shouldn’t. The key to staying warm and staying mobile is layering. You can remove a layer or unzip one when you get warm, and you’ll be able to get lots of motion in your arms and legs wearing loose, light clothing. “Wear long underwear, a long-sleeved shirt or thin sweater, a windbreaker and wind pants that are loose, comfortable and able to breathe,” says Fortier. “Make sure you have warm gloves and socks, and stay away from cotton; once it gets wet with sweat, it won’t dry and you’ll get cold.”  While stores specializing in ski equipment will have the right clothing, you can also make do with what you already have: sweaters, long johns, hats, mitts and fleece sweatpants covered by wind pants.

Depending on the length of time you plan to be out, you should bring a few things. The most important is water. You can get a fanny pack that wraps around your waist and holds your bottle of water at your back as well as having small pockets to hold car keys and money. If you plan to go for more than an hour, bring a sports drink or something with sugar in it. You may also want to bring some food, suggests Fortier.

Getting conditioned
While hitting the trails will get you in great shape, it helps to start off in good enough condition to get the most from the sport. Susan Lee, program manager of the University of Toronto Athletics Department and executive director of the Canadian Personal Trainers Network, suggests this workout to get you ready.

To build cardiovascular endurance:
Walk: start with 15 to 20 minutes at a moderate intensity and build up to 60 minutes, three times a week.

To build strength:
You want to strengthen your legs, upper body and torso, and you should do your strength training three days a week, with a rest day in between.

Legs:

• Front lunges, one set of 15 to 20 repetitions to start (build up to two sets)
• Side lunges, one set of 15 to 20 reps to start (build up to two sets)
• Squats, one set of 15 to 20 reps to start (build up to two sets)
• Leg lifts to the back, one set of 15 to 20 reps to start (build up to two sets)
• Leg lifts to the diagonal, one set of 15 to 20 reps to start (build up to two sets)

Upper body: 

• Lateral pull with bands, one set of 15 to 20 reps to start (build up to two sets)
• Chest press with bands, one set of 15 to 20 reps to start (build up to two sets)
• Dumbbell front raises, one set of 15 to 20 reps to start (build up to two sets)
• Dumbbell rear flies, one set of 15 to 20 reps to start (build up to two sets)

Torso:

• Oblique curls, two sets of 15 to 20 reps 
• Back extension, two sets of 15 to 20 reps

And, of course, when doing any kind of exercise, make sure you’ve stretched all the major muscle groups before and after your workout. Also, do all the stretches before taking to the trails to make sure your muscles are warm and ready to go.

Where to go
If you’re thinking of a cross-country getaway, Fortier’s personal favourites include Silver Star Mountain Resort just east of Vernon, B.C. “It’s beautiful, absolutely spectacular. They run workshops, beginner classes. People come from all over the world for both Alpine and Nordic skiing.” For information, go to www.silverstarmtn.com. She also recommends Mont-Sainte-Anne in Quebec. “Mont-Saint-Anne is beautiful. It’s similar to Silver Star and they have alpine facilities as well.” For more information, go to www.mont-sainte-anne.com.

For other suggestions on places to ski, pick up a copy of Cross-Country Ski Vacations: A Guide to the Best Resorts, Lodges and Groomed Trails in North America by Jonathan Weisel (John Muir Publications, 1999, $24.95).

For ski tips for beginners, information on ski areas and more, go to:
http://canada.x-c.com/
http://www.xcski.org/